Pregnancy is a time when most women want to sit back and relax. But unless there are some complications, sitting around may not be good for the mother and the baby. Incorporating exercises in your routine in every trimester will not only reduce the risk of excess weight gain and back pain but will also make delivery easier and give a newborn a healthier start. The best exercises during pregnancy are those that will make you sweat and get your heart pumping faster, without causing any physical stress. To know what the best cardio, strength and flexibility exercises for pregnant women are, read the guide below.
1: Best Cardio Exercise For Pregnant Women: Brisk Walking
Brisk walking is one of the easiest exercises for pregnant women which helps provide them a cardiovascular workout without straining their ankles and knees. Walking during pregnancy works your heart and lungs, reduces the risk of gestational diabetes, relieves aches and discomforts and ensures that you are getting the exercise you require in pregnancy. Doctors recommend that pregnant women should walk briskly 30 minutes a day, for five days a week. However, ensure that you wear comfortable shoes and choose to walk on smooth surfaces, avoiding rocks, potholes, and other obstacles.
2: Best Flexibility Exercise for Pregnant Women: Yoga
Prenatal yoga classes can be highly beneficial in keeping the joints limber and help maintain flexibility. It provides a multifaceted approach to exercise that encourages focused breathing, stretching and mental centering. Doing prenatal yoga regularly will not only help boost circulation, strengthen muscles, maintain healthy blood pressure and enhance relaxation, but also help pregnant women stay calm and in control during labor. Prenatal yoga also helps ease lower back pain, headache, nausea and shortness of breath and helps pregnant women stay fit. However, it is highly recommended that pregnant women talk to their health care providers before they begin with a prenatal yoga program and choose a program supervised by a trained prenatal yoga instructor.
3: Best Muscles Strengthening Exercise For Pregnant Women: Pilates
Pilates done during pregnancy can help strengthen the deep abdominal and pelvic floor muscles. These exercises which are suitable at all stages of pregnancy help ease stress off the back and pelvic floor and get the baby positioned for delivery. Doing pelvic floor exercises helps reduce urine leakage in women who rush to get to the toilet on time. However, it is advisable to not attempt these exercises on your own until you have had professional asses your performance.
Doing these exercises for pregnancy regularly is one of the best ways to stay fit and healthy while pregnant. For best results, ensure that you perform exercises under professional supervision.